Warm up into Workout
3 X 9 Minute Intervals / 3 Minute Rest
Round 1: Warm Up to understand Format
Round 2: Practice Stroke Rates for Performance
Round 3: Full Test
Format of each Interval:
2 Minutes Easy/Moderate Intensity
1 Minute Maximum Intensity (Peak Watts)
6 Minutes moving from Complete Active Recovery back up to Maximum Intensity for at least 2 strokes.
The goal is to generate max watts over the full minute while staying under control and then recover while still rowing to be able to match that number at the end of the 9:00 interval. Reached 293W (1:46.1) during the 1:00 max interval and hit 300+ for three strokes during the last 20 seconds of the workout.
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